{"id":69,"date":"2016-09-12T21:12:46","date_gmt":"2016-09-12T20:12:46","guid":{"rendered":"http:\/\/home.uia.no\/karodf14\/?page_id=69"},"modified":"2016-09-12T22:48:55","modified_gmt":"2016-09-12T21:48:55","slug":"pt-kunde-2-program-2","status":"publish","type":"page","link":"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1\/pt-kunde-2-program-2\/","title":{"rendered":"PT &#8211; Kunde 2 &#8211; Program 2"},"content":{"rendered":"\n\t\n\t\t<div class=\"gallery_clear\"><\/div> \n\t\t<div id=\"gallery_69_1\" class=\"photospace\"> \n\t\n\t\t\t<!-- Start Advanced Gallery Html Containers -->\n\t\t\t<div class=\"thumbs_wrap2\">\n\t\t\t\t<div class=\"thumbs_wrap\">\n\t\t\t\t\t<div id=\"thumbs_69_1\" class=\"thumnail_col \" >\n\t\t\t\t\t\t \n\t\t\t\t\t\t<ul class=\"thumbs noscript\">\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/09\/kunde-2-program-2-281x500.png\" title=\"kunde 2 program 2\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/09\/kunde-2-program-2-50x50.png\" alt=\"\" title=\"kunde 2 program 2\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<li><a class=\"thumb\" href=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/09\/kunde-2-program-2-2-281x500.png\" title=\"kunde 2 program 2 (2)\" >\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/home.uia.no\/karodf14\/files\/2016\/09\/kunde-2-program-2-2-50x50.png\" alt=\"\" title=\"kunde 2 program 2 (2)\" \/>\n\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<div class=\"caption\">\n\t\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t\t\t<div class=\"photospace_clear\"><\/div>\n\t\t\t\t\t\t\t\t<a class=\"pageLink prev\" style=\"display:none\" href=\"#\" title=\"Previous Page\"><\/a>\n\t\t\t\t\t\t<a class=\"pageLink next\" style=\"display:none\" href=\"#\" title=\"Next Page\"><\/a>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\n\t\t\t<!-- Start Advanced Gallery Html Containers -->\n\t\t\t<div class=\"gal_content\">\n\t\t\t\t\n\t\t\t\t<div class=\"slideshow-container\">\n\t\t\t\t\t<div id=\"loading_69_1\" class=\"loader\"><\/div>\n\t\t\t\t\t<div id=\"slideshow_69_1\" class=\"slideshow\"><\/div>\n\t\t\t\t\t<div id=\"caption_69_1\" class=\"caption-container\"><\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\n\t\t\t<\/div>\n\t\n\t<\/div>\n\t\n\t<div class=\"gallery_clear\"><\/div>\n\t\n\t\n\t\n\t<script type='text\/javascript'>\n\t\t\t\n\t\t\tjQuery(document).ready(function($) {\n\t\t\t\t\n\t\t\t\t\/\/ We only want these styles applied when javascript is enabled\n\t\t\t\t$('.gal_content').css('display', 'block');\n\t\t\t\t$('.thumnail_col').css('width', '181px');\n\t\t\t\t\n\t\t\t\t\/\/ Initialize Advanced Galleriffic Gallery \n\t\t\t\tvar gallery = $('#thumbs_69_1').galleriffic({ \n\t\t\t\t\tdelay:                     3500,\n\t\t\t\t\tnumThumbs:                 9,\n\t\t\t\t\tpreloadAhead:              9,\n\t\t\t\t\tenableTopPager:            0,\n\t\t\t\t\tenableBottomPager:         false,\n\t\t\t\t\timageContainerSel:         '#slideshow_69_1',\n\t\t\t\t\tcontrolsContainerSel:      '#controls_69_1',\n\t\t\t\t\tcaptionContainerSel:       '#caption_69_1',  \n\t\t\t\t\tloadingContainerSel:       '#loading_69_1',\n\t\t\t\t\trenderSSControls:          true,\n\t\t\t\t\trenderNavControls:         true,\n\t\t\t\t\tplayLinkText:              'Play Slideshow',\n\t\t\t\t\tpauseLinkText:             'Pause Slideshow',\n\t\t\t\t\tprevLinkText:              '&lsaquo; Previous Photo',\n\t\t\t\t\tnextLinkText:              'Next Photo &rsaquo;',\n\t\t\t\t\tnextPageLinkText:          '&rsaquo;',\n\t\t\t\t\tprevPageLinkText:          '&lsaquo;',\n\t\t\t\t\tenableHistory:              0,\n\t\t\t\t\tautoStart:                 \t0,\n\t\t\t\t\tenableKeyboardNavigation:\ttrue,\n\t\t\t\t\tsyncTransitions:           \t1,\n\t\t\t\t\tdefaultTransitionDuration: \t300,\n\t\t\t\t\t\t\n\t\t\t\t\tonTransitionOut:           function(slide, caption, isSync, callback) {\n\t\t\t\t\t\tslide.fadeTo(this.getDefaultTransitionDuration(isSync), 0.0, callback);\n\t\t\t\t\t\tcaption.fadeTo(this.getDefaultTransitionDuration(isSync), 0.0);\n\t\t\t\t\t},\n\t\t\t\t\tonTransitionIn:            function(slide, caption, isSync) {\n\t\t\t\t\t\tvar duration = this.getDefaultTransitionDuration(isSync);\n\t\t\t\t\t\tslide.fadeTo(duration, 1.0);\n\t\n\t\t\t\t\t\t\/\/ Position the caption at the bottom of the image and set its opacity\n\t\t\t\t\t\tvar slideImage = slide.find('img');\n\t\t\t\t\t\tcaption.width(slideImage.width())\n\t\t\t\t\t\t\t.css({\n\t\t\t\t\t\t\t\t\/\/'bottom' : Math.floor((slide.height() - slideImage.outerHeight()) \/ 2 - 40),\n\t\t\t\t\t\t\t\t'top' : slideImage.outerHeight(),\n\t\t\t\t\t\t\t\t'left' : Math.floor((slide.width() - slideImage.width()) \/ 2) + slideImage.outerWidth() - slideImage.width()\n\t\t\t\t\t\t\t})\n\t\t\t\t\t\t\t.fadeTo(duration, 1.0);\n\t\t\t\t\t\t\n\t\t\t\t\t},\n\t\t\t\t\tonPageTransitionOut:       function(callback) {\n\t\t\t\t\t\tthis.hide();\n\t\t\t\t\t\tsetTimeout(callback, 100); \/\/ wait a bit\n\t\t\t\t\t},\n\t\t\t\t\tonPageTransitionIn:        function() {\n\t\t\t\t\t\tvar prevPageLink = this.find('a.prev').css('display', 'none');\n\t\t\t\t\t\tvar nextPageLink = this.find('a.next').css('display', 'none');\n\t\t\t\t\t\t\n\t\t\t\t\t\t\/\/ Show appropriate next \/ prev page links\n\t\t\t\t\t\tif (this.displayedPage > 0)\n\t\t\t\t\t\t\tprevPageLink.css('display', 'block');\n\t\t\n\t\t\t\t\t\tvar lastPage = this.getNumPages() - 1;\n\t\t\t\t\t\tif (this.displayedPage < lastPage)\n\t\t\t\t\t\t\tnextPageLink.css('display', 'block');\n\t\t\n\t\t\t\t\t\tthis.fadeTo('fast', 1.0);\n\t\t\t\t\t}\n\t\t\t\t\t\n\t\t\t\t}); \n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\n\t\t\t\t\/**************** Event handlers for custom next \/ prev page links **********************\/\n\t\t\n\t\t\t\tgallery.find('a.prev').click(function(e) {\n\t\t\t\t\tgallery.previousPage();\n\t\t\t\t\te.preventDefault();\n\t\t\t\t});\n\t\t\n\t\t\t\tgallery.find('a.next').click(function(e) {\n\t\t\t\t\tgallery.nextPage(); \n\t\t\t\t\te.preventDefault();\n\t\t\t\t});\n\t\t\n\t\t\t});\n\t\t<\/script>\n\t\t\n\t\t\n<p>Ander \u00f8kt med kunde 2. Til denne dagen satt jeg opp et mer helkroppsprogram.<\/p>\n<p>Starter med 10 minutter gange p\u00e5 elipsemaskin. Denne var ogs\u00e5 relativt ny for kunden. Jeg ville ogs\u00e5 legge til en litt annen vri p\u00e5 oppvarmingen, s\u00e5 jeg kombinerte det med 20 burpees. Det f\u00e5r hjerte til \u00e5 pumpe fort, og varmer opp en del av de musklene vi skal bruke.<\/p>\n<p>1. \u00f8velse &#8211; G\u00e5ende utfall med hantler. 2 kg i hver h\u00e5nd. 16 utfall fremover, 8 p\u00e5 hvert ben. Gjenta 3 ganger. Viktig \u00e5 passe p\u00e5 at kneet ikke g\u00e5r forbi t\u00e6rne.<\/p>\n<p>2. \u00f8velse &#8211; Markl\u00f8ft. Her er det veldig viktig \u00e5 passe p\u00e5 ryggen. Vi brukte en vektstang p\u00e5 20 kg. Viktig at stanga f\u00f8res inntil kroppen, og at alt gj\u00f8res i en bevegelse, slik at ryggen ikke henger etter. \u00d8velsen ble gjort 10 ganger over 3 sett.<\/p>\n<p>3. \u00f8velse &#8211; Ettbens markl\u00f8ft. Denne \u00f8velsen g\u00e5r vel s\u00e5 mye p\u00e5 balanse som p\u00e5 rumpe og l\u00e5r. Her brukte vi 2 kg hantler i hver h\u00e5nd. En sett er gjennomf\u00f8rt n\u00e5r b\u00e5de h\u00f8yre og venstre side har jobbet. 3 sett, 7 repetisjoner p\u00e5 hvert ben.<\/p>\n<p>4. \u00f8velse &#8211; TRX hip press. Dette er en litt vanskelig \u00f8velse. Kunden syntes den gjorde litt vondt i leggene. \u00d8velsen kan ogs\u00e5 gj\u00f8res uten TRX, bare ved vanlig hoftel\u00f8ft p\u00e5 gulv, eller p\u00e5 stepkasse. 3 sett x 10 reps.<\/p>\n<p>5. \u00f8velse &#8211; TRX crunch. Denne \u00f8velsen mestret hun bra fra forrige gang. 3 sett av 10 repetisjoner.<\/p>\n<p>6. \u00f8velse &#8211; TRX situps. En litt annerledes situps \u00f8velse, med bena festet i TRX b\u00e5nd. \u00d8velsen gj\u00f8res uten vekter. Syntes det er greit \u00e5 legge med en situps \u00f8velse hver gang, slik at vi kommer lengre og lengre opp for hver gang. 3 sett, 10 reps.<\/p>\n<p>7. \u00f8velse &#8211; G\u00e5 opp og ned p\u00e5 albuer i planken. En ny planke\u00f8velse. Men ogs\u00e5 denne litt annerledes. Her liker jeg \u00e5 bruke h\u00e5ndtak som st\u00e5r opp fra gulvet. S\u00e5 jobber man seg opp og ned fra h\u00e5ndtakene, med h\u00e5ndflatene ned hele tiden. En ganske tung \u00f8velse. 2 sett av 10 reps.<\/p>\n<p>8. \u00f8velse &#8211; TRX row. En \u00f8velse for \u00e5 f\u00e5 med litt skuldre, armer og \u00f8vre del av rygg. Starter i en posisjon som f\u00f8les komfortabel. \u00d8velsen kan gj\u00f8res tyngre ved \u00e5 plassere f\u00f8ttene lengre frem, slik at man ligger lengre under TRX b\u00e5ndene.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ander \u00f8kt med kunde 2. Til denne dagen satt jeg opp et mer helkroppsprogram. Starter med 10 minutter gange p\u00e5 elipsemaskin. Denne var ogs\u00e5 relativt ny for kunden. Jeg ville ogs\u00e5 legge til en litt annen vri p\u00e5 oppvarmingen, s\u00e5 &hellip; <a href=\"https:\/\/home.uia.no\/karodf14\/trening\/pt-kunde-1\/pt-kunde-2-program-2\/\">Les videre <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1083,"featured_media":0,"parent":15,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_exactmetrics_skip_tracking":false,"_exactmetrics_sitenote_active":false,"_exactmetrics_sitenote_note":"","_exactmetrics_sitenote_category":0,"footnotes":""},"_links":{"self":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/69"}],"collection":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/users\/1083"}],"replies":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/comments?post=69"}],"version-history":[{"count":3,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/69\/revisions"}],"predecessor-version":[{"id":80,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/69\/revisions\/80"}],"up":[{"embeddable":true,"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/pages\/15"}],"wp:attachment":[{"href":"https:\/\/home.uia.no\/karodf14\/wp-json\/wp\/v2\/media?parent=69"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}